Do not go gentle into that good night

[Wilhelm]

That is a lot of deadlifting right there.

+++

[hbriem]

Thanks @Wilhelm. Yes, I've been experimenting for the past couple of years with a deadlift strategy of high frequency, highish intensity and low volume (per session). It hasn't done much although it's maintained the deadlift at a reasonable level.

What I'm trying now is to add volume on one day of the week and lowering the intensity.

Recently I had a look at my logs in the year before I set my best all-time records, 2012-13 and find I was using a program I've used often called the "Russian 9 Week Peaking Program". It's supposedly based on Sheiko but is actually made by Dr Squat, Fred Hatfield.

It's based on a volume phase at 80% going from 6x3 to 6x6 with frequent 6x2 lighter days between, then peaking by adding weight and going from 5x5 down to 2x2 before a competition. What I found was that most of the benefits were realised in the volume phase. So I'm trying that.

6x6 is going to be truly horrible though.

[Wilhelm]

Just because of the calendar to my next meet, and that my SSPT DL singles cycles are 10 weeks, (and two full cycles won't fit) i am going to run the first 7 weeks at an increase half that of what i would have taken for a full cycle, then start over from week 1 with the full (weight) increase, and run the full ten weeks then.

That works out to more volume, in a way.
It should give me a chance to come off of my cut better as well before doing the full run.

Good lifting to you. \o/

[hbriem]

Fri Nov 30th 2018 - Day 3 Week 3

Speed Squat: 100kg x 5, 125kg x 2,2,2,2,2,2
Trap Bar Deadlift: 150kg x 8, 160kg x 8,8,8
Close Grip Bench Press: 80kg x 5, 100kg x 3,3,3,3,3,3, 110kg x 4

[hbriem]

Monday Dec 3rd 2018 - Day 1 Week 4

Squat: 100kg x 5, 120kg x 5, 135kg x 6,6,6,6,6,6

Agonisingly hard. I skipped everything but squats today. This was enough!

[hbriem]

Wed Dec 5th 2018 - Day 2 Week 4

We had a mock meet in the gym.

Squat: 140kg x 1, 150kg x 1, 160kg x 1 (@RPE8.5)
Close Grip Bench Press: 107.5kg x 1, 112.5kg x 1, 120kg x 1, 125kg x fail
Deadlift: 170kg x 3, 200kg x 1, 220kg x 1, 232.5kg x 1

I'm a bit detrained in the bench and 125 was too heavy with a pause.
The 232.5 deadlift is here. I'm using straps because of an old, recurring hand injury that I'm trying to heal, not because I have a grip problem.

[ChrisMcCarthy1979]

Nice Pull!

[hbriem]

Thank you @ChrisMcCarthy1979, I appreciate it.

[Wilhelm]

Nice!

Very nice.

[hbriem]

Fri Dec 7th 2018 - Day 3 Week 4

Paused Squat: 100kg x 5, 125kg x 5,5,5
Close Grip Bench Press: 80kg x 5, 100kg x 5,5,5,5,5

[hbriem]

Mon Dec 10th 2018 - Day 1 Week 5

Squat: 110kg x 5, 140kg x 5,5,5,5,5
Close Grip Bench Press: 80kg x 5, 100kg x 5, 110kg x 4,4,4,4

[hbriem]

Tue Dec 11th 2018 - Day 1.5 Week 5

Deadlift: 150kg x 5, 185kg x 6,6, 205kg x 2,2
Close Grip Bench Press: 80kg x 5, 100kg x 5,5,5,5,5

[hbriem]

Wed dec 12th 2018 - Day 2 Week 5

Speed Squat: 90kg x 5, 125kg x 2,2,2,2,2,2
Paused Close Grip Bench Press: 90kg x 5, 110kg x 2,2,2,2,2,2,2,2
Speed Deadlift: 145kg x 3, 175kg x 2,2,2,2,2,2

[hbriem]

Fri Dec 14th 2018 - Day 3 Week 5

Paused Squat: 90kg x 5, 110kg x 5, 127.5kg x 5,5,5
Close Grip Bench Press: 90kg x 5, 100kg x 5, 110kg x 4,4,4,4,4,4
Deadlift: 150kg x 3, 180kg x 1, 200kg x 3

[hbriem]

Wed Dec 19th 2018 - Day 2 Week 5

I was sick Sat-Tue so I skipped Monday's training.

Squat: 100kg x 5, 120kg x 5, 145kg x 4,4,4,4
Close Grip Bench Press: 90kg x 5, 110kg x 3

I ran out of time here. Will try to train Thu.

[hbriem]

Wed Dec 20th 2018 - Day 2 Week 5

I managed to sneak in a short workout, will miss tomorrow's.

Deadlift: 160kg x 5, 190kg x 4,4, 210kg x 2

[hbriem]

Thu Dec 27th 2018 - Day 1 Week 6

Squat: 100kg x 5, 120kg x 5, 140kg x 3,3,3
Close Grip Bench Press: 100kg x 5,5,5,5,5

Sat Dec 29th 2018 - Day 2 Week 6

Deadlift: 150kg x 3, 180kg x 3, 200kg x 1,1,1,1,1, 180kg x 3,3,3,3
Close Grip Bench Press: 90kg x 5, 110kg x 3, 120kg x 1,1,1,1,1, 110kg x 3,3,3,3

There have been disruptions over Christmas but I'm back on track.

[hbriem]

Wed Jan 2nd 2019 - Day 1 Week 7

Paused Squat: 100kg x 5, 122.5kg x 5,5,5
Close Grip Bench Press: 95kg x 12

[hbriem]

Fri Jan 4th 2019 - Day 2 Week 7

Squat: 100kg x 5, 130kg x 3, 152.5kg x 3,3,3
Close Grip Bench Press: 100kg x 5, 110kg x 3,3,3,3,3

[hbriem]

Monday Jan 7th 2019 - Day 1 Week 8

Deadlift: 150kg x 5, 180kg x 3, 200kg x 2,2,2,2,2,2

Coaching, so I didn't have time to finish. Hopefully tomorrow. Good deadlifts though, RPE8 mostly, maybe 7 to start, 9 to end.